WOD

Partner Saturday

Partner Saturday

Team Nifty Fifty (Time)
“Team Nifty Fifty”
Teams of two

2RFT
50 Cal Row
50 Box Jump Overs (24,20)
50 Deadlifts (225,155)
50 Pushups
50 Toes to Bar

L3: (185,125)
L2: (Step-ups) (155,100) (H/R push-ups)
L1: (135,85)(Off bar or box Pushups)

*Partners can split up reps however desired

Cash Out
4 sets
BB “21’s” (Half Curl, Full Curl, Top half Curl)

Wallball Friday!

Wallball Friday!

Weightlifting
Back Squat (7×3)
-Every 2 mins perform 3 Back Squats
-Increase weight each set to a daily max
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

L3: (14,10)
L2: 100 reps
L1: Air Squats

*10 Min Time Cap


Thursday

Thursday

Warm-up
12 Minutes
Minute 1 – max Double Unders
Minute 2 – Max HS Hold (1 attempt per round)
Minute 3- Hollow Hold
400m Run (Time)
Fit Test
400m Run
For Time
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Teams of 2(same ability)
200m Med ball Run (20,14)
10 Partner Medball Situp Throws

–One teammate works at a time. First teamate completes the run and situps. After 10th throw second teammate can start their run. Every time the ball is dropped it is a 5 burpee penalty each to be done at the end of the WOD. Ball must touch the ground overhead while doing the Situp and then as you sit up you throw it to your standing partner who catches the ball and then throws it back to you. Coach will help keep track of penalties.

Wednesday

Wednesday

Weightlifting
3RDS

5 Max Height Box Jumps
15 Banded Pull Throughs

2 Flat Footed Snatch Pulls+ Power Snatch (5 Sets)
2 Snatch Pulls Flat Footed (heels remain in contact with ground) + Power Snatch (Normal heels may lift)

-Every 2:00 for 5 sets perform one complex
Metcon
Himalaya (Time)
“Himalaya”
With a Running Clock…
3 RFT:
10 Power Snatch, (75/55)
10 Burpee over bar
rest exactly 5 Minutes
2 RFT
15 Power Snatch, (95/65)
15 Burpee over bar
rest exactly 5 minutes
1 RFT
30 Power Snatch, (115,80)
30 Burpee Over Bar

L3
(55,35) (75,55) (95,65)
L2
(45,25) (65,35) (75,45)
L1
(Power Cleans) (Burpees)

Core
CORE
3 rounds
10-20 Vups
10-20 Leg Raises
10-20 Russian Twist

Tuesday

Tuesday

Gymnastics
Butterfly Pullups, Butterfly Chest to Bars, Chest to bars, Kipping Pullups or Toe 2 Bar Practice
Metcon (Time)
“Work-Rest Row, Pull and Jump”

4 Rounds
25/20 Cal Row
15 Chest 2 Bars
50 Double Unders
Rest exactly 2:30 Minutes after each Round

L3: (Pull-ups) (:40 DU attempts)
L2: (Banded Pull-ups)
L1: (RR) (100SU)


Labor Day

Labor Day
-8 & 9am Classes Only!
-10am Open gym
– Do NOT skip because this is a HERO WOD. There are plenty of scaling options, if you want to workout get your butt in here!

Metcon
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Hidalgo (Time)
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24”
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.

In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
L3: (Scale weight 75-115, 55-80)
L2: 1 Mile Run beginning and end
L1: 800m Run beginning and end (Step-ups)

Saturday

Saturday

Partner Blood Drive (AMRAP – Rounds and Reps)
“Partner Blood Drive”

Teams of two
AMRAP 25
15 Burpees over Bar
15 Shoulder to Over head (135,95)
15 Toe 2 Bars
15 Deadlifts (135,95)

L3: (115,75) (Knee to Elbows)
L2: (95,65)
L1: (75,55) (Knee Raise)


Friday

Friday

Gymnastics
10 Mins of Muscle Up and Pull-up progressions/work
Metcon (AMRAP – Rounds and Reps)
“Lil’ Kyle”

AMRAP 13
3 Muscle Ups
6 Handstand Pushups
12 Box Jumps (30,24)
200m Run

L3: (6 Strict PU)


Fit Camp

Fit Camp

Warm-up
WARM UP:
Burpee Broad Jump Relay Races
–set up two teams in single file lines
–have a start and turn around line about 25 feet
–first teamates must burpee broad jump down to the line and back and then tag their next partners
–use plyboxes to add a challenge
–Run at least 4 races to find the champions.
Core
3 Rounds
:30 Hollow Rocker
:30 Russian Twist
Rest :30 sec.
:30 Superman Hold
:30 Ab Mat Situps
Rest :30 Sec.
The Snozzberries taste like Snozzberries (AMRAP – Rounds and Reps)
“The Snozzberries taste like Snozzberries”
Amrap 20

Teams of 2
20 Burpees Synchronized
500m row (each do 250m)
20 Slam Balls or Stone to Shoulders (10 each)
200m Run (Together)
2 Rope Climbs (1 each)

Sub for 2 Rope Climbs: 4 Strict PU or 8 Ring Rows each


Wednesday

Wednesday

Custom Metcon
Plyometrics
5 Rounds Not For Time

Superset
5 Box Jumps (high)
10 Band Pull Throughs

Weightlifting

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